5 easy snacks for building muscle

peanut butter in a cup

You’re tired, you’re sweaty, you just finished up a killer workout and: You. Are. HUNGRY! So, what should you eat? We’ve put together our top five dietitian-approved muscle boosting snacks. They’re packed with protein and healthy fats to target muscle growth and repair. Next time those post-workout hangries hit, head to the kitchen and whip up one of these recipes—no flexing required.  

1) Avo toast & Jammy eggs  

Top some crispy whole grain toast with an oozy fried egg and a smattering of avocado. Finish with a sprinkle of salt and pepper. Is it breakfast? Lunch? A snack? We don’t care because it’s delicious! And good for you too.   

Why it’s our go-to: Healthy fats from the avocado and egg help support muscle repair. Eggs also contain leucine—an amino acid that is essential for muscle growth. 

2) Greek Yogurt Tzatziki & Carrot sticks 

Scoop some whole milk Greek yogurt into a bowl. Add: grated cucumber, chopped dill, garlic, lemon juice, salt and pepper. Serve it up with some carrot sticks and try to hold back those first-bite tears of joy. There’s no crying in cooking. 

Why it’s our go-to: Greek yogurt is an excellent source of high-quality protein. You can opt for lower fat here, but we find the whole milk version tastier and more filling. 

3) Peanut butter pretzel clusters 

Lightly crush some pretzels and spread them on a sheet tray. Drizzle with natural peanut butter and melted chocolate and pop the tray in the freezer. With a little planning, these sweet and salty bites will be your new favorite treat!  

Why it’s our go-to: Both peanut butter and dark chocolate are great sources of magnesium—a mineral that can help your body use energy more efficiently.  

4) Tuna salad lettuce cups 

Mix up your favorite canned tuna with some salad dressing and scoop it into romaine or butter lettuce leaves. Top with almonds for an added crunch. You can’t go wrong!  

Why it’s our go-to: Tuna is a lean source of protein and contains iron and vitamin D, two nutrients that are key to muscle growth. 

5) Black bean salsa  

Add canned black beans, chopped tomatoes, bell pepper, corn and cilantro to a bowl. Dress with lime, salt, pepper, and hot sauce. This is a quick, no-fuss snack that will keep in the fridge for up to 5 days.  

Why it’s our go-to: Black beans contain iron and high-quality protein. Bell pepper and tomatoes are a great source of vitamin C, which is needed to form the collagen proteins that help your joints and tissues function.  


About Allie 

Allie has a master’s in nutrition science from Framingham State University. Before landing at Persona, she worked as a Health Educator and Personal Trainer where she coached hundreds of people to lead healthier lives through food and movement. 

Do you have questions about supplements? Reach out to one of our experts or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level. 


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. 
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article. 

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